Want to build muscle like this guy?
(Leopard print unitard optional but encouraged)
In this guide, we’ll provide step-by-step instruction that will help you start building muscle immediately! Like, today!
- How do you build muscle?
- What’s a sample routine for muscle training?
- How many sets and reps should I do?
- Muscle training weightlifting tips.
- What’s the proper diet to gain muscle? (which supplements)
- Calculating calorie consumption to build muscle and strength.
- Will I get too bulky lifting weights?
- Can you lose weight and gain muscle at the same time?
- Rest days for building muscle and strength.
That may seem like a lot of topics to cover. DON’T PANIC!
Because gaining muscle and strength really comes down to three things.
If you’re looking to start building muscle, getting bigger, and becoming stronger, these are the things you need to do:
I realize doing those three things is much easier said than done – I struggled with progress for a decade and know exactly what you’re going through if you’re feeling unsure.
You probably don’t have years to make the mistakes that I did, and you just want to start getting results today.
In addition to the free resources below, we also offer 1-on-1 Online Coaching, where you’ll get personalized instruction for your body type and goals, and professional accountability from a Coach on Team Nerd Fitness!
But enough of that, let’s get into the nitty-gritty of how to get started with strength training!
If you are going to build muscle, you’re going to need to lift heavy things.
This means you’ll most likely need access to a gym with a great free-weight section.
But if you’re serious about weight training you’ll need a gym with a:
- Squat rack
But we won’t completely nix bodyweight exercises, because ideally you’ll have a spot to do:
This space and equipment will help us be the most efficient, in order to apply the progressive overload principle to maximize your results.
Got access to a decent gym? If so, good, it’ll help us get started.
Because we’re looking to create functional strength and size, we’ll be doing lots of full-body routines with compound exercises that train multiple muscle groups at once.
They’re more efficient, they create solid growth and stimulation, and they will keep you safe.
Why is that?
Well, when you spend all of your time doing isolation exercises on weight machines (ugh), you’re only working those specific muscles and not working any of your stabilizer muscles (because the machine is doing all of the stabilization work).
On the other hand, when you do compound exercises like barbell squats, you work pretty much EVERY muscle in your body, setting yourself up to be strong and injury-free.
Stay away from machines if you can and focus on dumbbells and barbell exercises.
If you’re going to do a full-body routine each workout (which is what I would recommend for ANY beginner), each routine can have one leg exercise, push exercise, pull exercise, and a core exercise:
- Leg Exercises: Squats, Deadlifts, or Lunges
- Push Exercises: Bench Press, Overhead Press, or Dips
- Pull Exercises: Inverted Rows, Pull-Ups, or Chin Ups
- Core Exercises: Reverse Crunches, Hanging Knee Raises, or Planks
That’s IT. Don’t worry about adding in any machine shoulder shrugs, iso-chest flys, preacher bicep curls, calf-raises, whatever.
Learn these few exercises, get really good at them, and your entire body will get stronger and bigger. Focus each week on adding more weight to each exercise.
For example, from one week to the next you could do:
- Week 1 Barbell Squat: 3 sets of 5 at 150 lbs.
- Week 2 Barbell Squat: 3 sets of 5 at 155 lbs.
If you do that, you’ve gotten stronger. Then, repeat next week. Eat right, and you’ll get bigger too.
Using the principles I’ve laid out in my “how to build a workout routine” article, here’s a three-day routine I’ve created for myself recently:
- Monday: Squats, Benchpress, Wide Grip Pull-Ups, Planks
- Wednesday: Deadlift, Overhead Press, Inverted Rows, Hanging Knee Raises
- Friday: Weighted Lunges, Weighted Dips, Weighted Chin-Ups, Reverse Crunches.
Each day has a leg exercise, push exercise, pull exercise, and some core work.
Besides having rest and recovery days in-between MWF, adequate rest intervals have been established in the workout itself!
By following the leg exercise, push exercise, pull exercise, and core exercise routine you will maximize rest in-between each exercise, therefore, limiting muscular fatigue and allowing you to perform each strength training exercise to its fullest extent.
I know what you’re thinking: that Steve is very clever.
While it’s possible to build out the perfect routine on your own, many of our Rebels end up spending hours and hours building something custom – only to realize it isn’t what they need (or isn’t effective) weeks and months later for their goals.
For people who want to avoid that altogether, we built the solution – our uber-popular 1-on-1 coaching program pairs you with your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and handcraft a workout plan that’s specific to not only your body, but also to your schedule and life.
Click on the image below to schedule a call with our team to see if we’re a good fit for each other!
We have a MASSIVE guide on the exact number of sets and reps (it’s where the video above comes from), but you can follow the basics here.
- If you’re just interested in getting stronger, you can do: 3-5 sets of 5 reps, with a focus on lifting heavier and heavier each week.
- If you’re looking to add more size along with strength, mix up your rep ranges. Sets of 5 reps will build compact explosive strength, while sets of 6-12 reps will build more size but less concentrated strength.
If you get bored, want to change things up, or you’re looking to bust through a plateau, you can do the following:
- This week, I might do 3 sets of 5 reps for each exercise (other than the core exercises), adding enough weight to each exercise so that it’s incredibly taxing.
- Next week, I’ll do four sets for each exercise, adding weight each time and doing less reps.
For example, I’ll do an overhead press in the following sequence:
- 100 pounds: 12 reps
- 105 pounds: 10 reps
- 110 pounds: 8 reps
- 115 pounds: 6 reps
The good news is that no matter which path you take (pure strength, size, or a mix of both), as long as you are adding weight each week – and eating enough – you WILL be getting stronger.
ANY path will work, provided you are progressively overloading your muscles with an increased challenge!
Coach Jim explains it all for you right here:
Progressive overload involves exerting slightly more effort than last time (lift a heavier weight or do 1 more rep) consistently.
Your muscles will have to adapt and rebuild themselves to get stronger. So in order to see improvements, your training must gradually and constantly increase.
We just have to make sure we get the right pace!
According to Mike Rebold from Hiram College:
Keep in mind that if the overload increases too quickly, poor technique and injury may result. And if the overload progresses too slowly, improvements will be minimal or non-existent.
Slowly but gradually increasing your challenge could look like:
- If you do 5 sets of 5 squats at 140 pounds this week, aim for 5 sets of 5 of 145 pounds next week.
- Or if you’re doing 3 sets of 10 at 100 pounds, then next week try for 3 sets of 10 at 105 pounds.
Get stronger, which is 20% of the puzzle. The other 80% is nutrition (which I cover later)!
As I said before, if you want even more info, you can head to our article “Determining the Correct Number of Reps and Sets” for a deep dive into the subject.
#1) Warm-up before exercising – don’t walk into a gym, slap 45-pound plates on the bar, and then start your routine.
Get your heart rate up and muscles warm first by doing a dynamic warm-up of jumping jacks, lunges, bodyweight squats, hip raises, push-ups, leg swings, jumps, etc.
After that, always start with doing a set or two of lifting JUST THE BAR. Only then should you start adding weight for some warm-up sets before moving into your real sets.
#2) Have a focused form – if you’re doing a bodyweight squat incorrectly, you might develop bad habits.
However, if you do a barbell squat incorrectly with 405 pounds on your shoulders, you could do some serious damage. If you’re just starting out, check your ego at the door: start with a VERY light weight and make sure you are doing the exercise properly.
There is NO SHAME in starting with just the bar. You can always add more weight next week if this week is too easy.
#3) Stimulate, don’t annihilate – I try to always have one more rep left when I finish a set.
Some trainers will preach working your muscles to annihilation, but I think that’s just asking for an injury, poor form, and beyond-sore muscles.
Your muscles get built while resting, not in the gym, so don’t worry about destroying them completely each day you step in the gym – it’s not worth it.
#4) Change up the time between sets – if you’re doing 3 sets of 5 reps of a really heavy weight, it’s okay to wait 3-5 minutes between sets – you’re focusing on pure strength here.
If you’re doing sets in the 8-12 range, try to keep the time between sets around a minute or so. This will affect your muscles in different ways.
For more, learn all about sets and rep ranges.
Just be consistent between sets and when doing the same workout between weeks to track your progress.
#5) Don’t overdo it – More does not mean better in weightlifting. You don’t need to spend two hours in the gym, you don’t need to do 15 different kinds of chest exercises.
My routines last no longer than 45 minutes, I only do three or four sets (after warm-up sets) for each exercise, and it’s enough to stimulate muscle growth.
Three routines a week is plenty too – you shouldn’t lift every day, as you need to give your muscles time to regrow bigger – remember muscles are made in the kitchen!
Less is often more – just make your routines really intense and exhausting.
#6) Write down everything – Keep a training journal, and write down exactly how many sets and reps you did for every exercise.
That way, you can compare how you did this time with how you did last time. You’ll know how much more you need to lift this week to make sure you’re stronger than last week.
#7) Follow a routine, have a plan. The best thing you can do is have a plan to follow and stick with it!
We provide a free bodyweight routine, and a comprehensive gym training routine to get you started with strength training in our free guide, Strength Training 101: Everything You Need to Know. Grab your guide when you sign up in the box below:
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
If you’re skinny and trying to bulk up, this will be 90% of the battle.
If you’ve been lifting weights for a while “but can’t seem to gain weight,” then you are not eating enough – it’s that simple.
I thought I was one of those people who just could never gain weight…and then I learned it was all diet, started eating 4,000 calories a day, and I put on 18 pounds in 30 days.
Yeah, I wanted to throw up from always eating along with three Muscle Milk shakes a day, but it worked.
Looking back I would have done things differently (so many calories and so much sugar/carbs), but after 6 years of exercising without putting on any weight, it was great to see so much progress in such a short period of time.
4,000 calories sounds freaking insane, right? I know.
It makes eating a full-time job.
You’ll always either cooking, eating, or cleaning up after yourself.
But if you really want to get bigger and you’re struggling to do so, then all of your effort is going to have to go into eating more, eating healthier, and eating ALL THE TIME.
I’ve since changed my strategies and gotten much more calculated in my approach. It’s how I (jokingly) went from Steve Rogers to Captain America.
Here are a few different techniques for weight gain:
PATH #1: Eat a lot of whatever – this was my first plan years ago: it’s cheapest, the fastest, but probably the least healthy.
Just make sure you get 200+ grams of protein a day and 3,500+ calories in any way that you can:
- Protein shakes
PATH #2: Eat a lot of “healthy” stuff – I did this once and put on about 10 pounds in 30 days. Lots of:
- Brown rice
- My home-made big-ass shake
- Almond butter sandwiches on whole-grain wheat bread
This works and is better for your insides than the previous method. Still relatively cheap, as tubs of oats, brown rice, and bread are inexpensive and can add on a lot of calories quickly.
PATH #3: Eat Paleo – I’ve tried this strategy too, and despite my best efforts to GAIN weight I managed to lose five pounds (all of which was fat).
It’s certainly possible to gain weight on the paleo diet (try adding in three big-ass Primal Shakes per day), but it is tricky and very expensive to get 4,000 calories of paleo-approved food daily. LOTS of nuts, eggs, sweet potatoes, shots of olive oil, and yams along with tons of chicken, grass-fed beef, fruit, and veggies.
PATH #4: GOMAD (Gallon of Milk a Day) – Obviously this method will only work if you’re not lactose intolerant.
Oh, and it has to be whole milk. You’ll definitely put on some fat, but you’ll build muscle and get really strong quickly – and then you’ll adjust the diet to thin out.
I’ve attempted this diet occasionally, as whole milk is certainly a fast path to tons of carbs, fat, protein and calories.
Plus, the calcium in the milk mike help.
Mike Rebold explains:
Milk is packed with a lot of calcium (300 mg per cup) and calcium is important because it regulates skeletal muscle contraction. In order to stimulate muscle contraction and produce force, calcium needs to be present and is responsible for stimulating something known as the sliding filament theory.
If you go the GOMAD route, be prepared for your stomach and body to constantly feel bloated. Note: you can adjust the amount of milk you consume daily based on how your body responds.
“Which Supplements Should I Take to Build Muscle Quickly?”
As we lay out in our Nerd Fitness Supplement Guide, most supplements are a waste of money and completely unnecessary for building muscle.
However, there are two supplements that CAN BE helpful in building muscle quickly:
- Protein Shakes: If you are struggling to hit your protein and calorie intake goals for the day, adding in a high-calorie protein shake can be a game-changer.
- Creatine Supplements: Creatine helps your muscles retain water and can improve your performance, allowing you to push harder, for longer, in the gym.
That’s going to depend on your situation – your age, how much you weigh now, how much you want to weigh, and how fast your metabolism is.
- For some, just 2,500 calories and strength training will be enough to build muscle.
- For others, you might need to eat 4,000+ calories in order to put on weight.
The only way to find out is to track your normal calorie intake for a few days, and then start adding on 500 extra calories per day for a week or two and see if you notice any changes.
Want a rough idea of how many calories you should be eating?
Bottom line: If you don’t see any change, then you need to eat more.
- Yes, it will feel excessive.
- Yes, you will feel full all the time.
- Yes, it’s a pain in the ass and expensive.
But if you really want to be bigger, then you are going to need to really dedicate yourself in the kitchen.
Unless you’re a genetic mutant, it’s incredibly tough to build muscle and strength without overloading your system with calories and nutrients.
Just keep eating.
I get this question all the time in emails, usually from guys who are 6 feet tall and 130 pounds.
Don’t worry, if you can’t gain weight now, putting on extra weight is going to be great for you.
Yes, you will put on SOME fat along with the muscle you’re building if you’re running a calorie surplus.
This is why picking the right amount of calories per day is important:
- If you can build muscle at 3,000 calories, but you’re eating 4,000 calories, you’ll put on a pound or two of fat per week along with your muscle.
- However, if you need to eat 4,000 calories to build muscle and you’re only eating 3,000, you won’t see any changes.
Everybody is different, so you need to experiment and find out what works best for you.
Once you get to your desired weight (actually, aim for about 10-15 pounds heavier than your goal weight), you can scale back the calories, add in some extra sprints to the end of your workout, and keep lifting heavy – the muscle will remain, the fat will disappear, and you’ll be left with the body you want.
As Coach Matt explains above, you can actually build muscle and lose body fat at the same time.
You just have to be careful about how you do it.
We cover the subject in depth in the post, “Can You Lose Fat and Gain Muscle at the Same Time?”
This gist goes like this:
If you are eating enough protein, and have decent fat stores to pull from for energy needs, you can build muscle even while in a caloric deficit.
Now, this only works if you have plenty of fat stores to pull from. Once you start to lean out a little, you’ll likely have to increase your calories to start putting on more muscle.
Just remember, you can build muscle while losing weight if you:
- Sustain a caloric deficit
- Lift heavy
- Prioritize protein
Let’s talk about that last one for a bit.
As Coach Jim mentions in the video above, if you’re skinny and trying to bulk up and build muscle, avoid cardio like the plague (also avoid the plague).
Take a look at the best marathon runners in the world, and compare their physique to somebody like Usain Bolt, the best sprinter in the world – tons of muscle, power, and a body to envy.
There’s nothing wrong with EITHER body – we’re all awesome and are special and blah blah blah.
But you’re reading an article about how to build muscle fast, right? So focus all of your effort on building muscle!
You want all the calories you’re consuming to go towards “building muscle,” and not “fuel my run.”
I will admit that I’m biased against chronic cardio, but mostly because it bores me!
You can be far more effective when you focused on getting stronger and only do ‘cardio’ on things you enjoy – after all, your success will largely depend on your nutrition, NOT your cardio!
Personally, I spend three days a week in the gym, with each workout clocking in at 45 minutes.
I go for long walks on my off days along with a day of sprints to stay active, but I know that my muscles get built while I’m resting, not when I’m working out.
I really focus in on my workouts to make them as exhausting as possible, and then I give my body ample time to recover (while eating enough calories to produce a surplus).
If you’re lifting heavy, and eating enough, make sure you’re also getting enough sleep! 5-6 hours a night isn’t going to cut it – you need to get at least 8-9 hours of sleep per night for optimal muscle-building. Take naps too if you have the opportunity.
If you’re a big guy/girl trying to slim down, a little extra cardio might speed up your fat loss but if you’re not eating correctly, it might result in losing some of the muscle you already have.
Don’t worry about going for 10 mile runs on your off days – do 20-30 minutes of intervals or go run hill sprints in your park. The weight will come off more slowly, but you’ll only be losing fat, not fat AND muscle.
Once you hit your goal weight and the target amount of muscle mass, I’d recommend adding back in some cardio for your overall conditioning, but keep it varied (sprints and intervals). The focus is to keep building explosive muscle and not long, slow, boring muscle.
If you love going for long runs and aren’t going to give that up, I’m not gonna stop you. Just know that the long hours of cardio will severely inhibit your progress on building strength and size.
Get Started Building Muscle Today
This is a basic overview to get ya started. It really boils down to a few major things:
- Lift heavy
- Eat lots of good food
Simple to understand, tough to implement.
Trust me, I know – I’ve been battling this for the past decade.
If you made it this far, and you want more specific instruction, here’s how Nerd Fitness can help!
1) If you are somebody that wants to follow a tailor-made program designed to build muscle and grow strong, check out our popular 1-on-1 Online Coaching Program.
You’ll work with our certified NF instructors who will get to know you better than you know yourself, check your form, and program your workouts and nutrition for you.
2) If you want a snazzy app to teach you exactly how build muscle and strong, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
I’ll send you two free resources that will help you reach your goals: our massive Strength Training 101 guide and a Bulk Up Cheat Sheet and Shopping List.
- Everything you need to know about getting strong.
- Workout routines for bodyweight AND weight training.
- How to find the right gym and train properly in one.
So did I miss anything:
Any unanswered muscle building questions?
Do you have any tips or tricks I’m missing?
Any success stories from our community to share?
Post your questions in the comments and I’ll go ahead and answer them.
Let’s hear your strength and muscle stories!
PS: Be sure to check out the rest of our Strength Training 101 series:
- Strength Training 101
- Strength Training 101: Equipment
- Strength Training 101: Finding the Right Gym
- Strength Training 101: Where do I start?
- Strength Training 101: How much weight should I be lifting?
- Strength Training 101: Inverted Rows
- Strength Training 101: How to Squat Properly
- Strength Training 101: The Overhead Press
- Strength Training 101: The Deadlift
All Photo Sources are found right here.